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Leucine is an amino acid that is classified as exogenous, meaning that the human body cannot synthesize it on its own. This means that it must be supplied from the outside through food products or supplements. Leucine is also a branched-chain ketogenic amino acid. Leucine metabolism leads to the formation of compounds that play a key role in lipid metabolism in the body. In addition, leucine acts as a precursor to HMB (hydroxymethylbutyrate), which is considered an uneconomical supplement in itself, although it is not certain that it does not work, for example, in the case of anti-catabolic functions.
Consuming larger doses of this amino acid gives us particular benefits in the form of increased stimulation of the insulin mechanism in terms of the release of insulin itself.
An additional and fundamental advantage of leucine is its anabolic role. Its anabolism consists in its participation in protein translation aimed at "binding" other amino acids with long chemical chains. This happens with the participation of ATP, using the leucine compound with mTOR kinase, which is an enzyme interfering with cell signaling, and via the transport of phosphate radicals (precisely from ATP). As I said, leucine is a ketogenic amino acid, and ketoleucine is considered its derivative. The latter is a great anti-catabolic and is produced as a result of the body's metabolic processes. Ketoleucine itself limits the secretion of the stress hormone called cortisol in the body. It is especially useful after training, when we are exposed to post-exercise catabolism. Leucine, on the other hand, facilitates and improves the absorption of other amino acids , and also enhances the regeneration of elements such as muscles and bones.
This branched-chain amino acid, like the others classified as BCAAs, can also serve as fuel .
How does this happen? Namely, when the supply of sugar stored in the human body (glycogen) is gradually depleted, BCAA amino acids are gradually released, including leucine. It is known that after breaking down, we are left with amino groups and carbon skeletons of amino acids. These skeletons undergo the combustion process, providing us with energy. Amino groups, on the other hand, through binding with pyruvic acid, act to produce alanine, which in turn is processed in the liver into glucose, the simplest form of sugar used as the fastest source of energy.
The anti-catabolic function of leucine is also very desirable when reducing body fat.
By achieving this training goal, carbohydrate intake is reduced, and as a result, we experience a so-called calorie deficit in our diet plan. Protein intake is already high in such a situation, which in turn gives the effect of increased consumption of BCAA amino acids of natural origin. If we add to this larger doses of leucine from a supplement (for example after training), we will receive strong muscle protection. Leucine, presenting advantages in stimulating muscle protein synthesis, will allow for the saving of these proteins in the catabolic phase and will increase the processes of burning fat tissue.
Each ingredient has its own individual demand in the body. This is also the case with leucine. It is assumed that the daily demand for this amino acid oscillates between 1g and 4g , although by exercising regularly and hard, systematically subjecting yourself to extreme effort, you can increase the dose of this amino acid. Remember not to overdo it, because in this case it is not only the amount of the ingredient taken that counts. You also have to take into account the fact that leucine as a separate supplement is a very good option, but you cannot focus only on a single ingredient. Why? Well, its mechanism of anabolic action depends, among other things, on the level of other amino acids in the body.
According to scientific observations, thanks to leucine, and then thanks to HMB created from this amino acid through biochemical changes, a significantly lower value of the so-called creatine kinase (an indicator of muscle tissue damage at the cellular level) can be observed in the period after the training session. HMB itself affects the reduction of LDL cholesterol concentration in the blood, thus reducing the risk of diseases such as atherosclerosis or myocardial infarction. It can therefore be said that leucine itself is an intermediary, because it influences these processes to some extent, and even intensifies them.
What are the best times to take a leucine supplement?
We start supplementation immediately after waking up – on an empty stomach.
This is the period after the night fast, when our body was exposed to night catabolic processes, depending on the diet plan minimized or partially inhibited by the last meal. Leucine will act as a catabolic brake protecting muscle fibers from excessive, unnecessary breakdown while not regenerating old, over-damaged ones. Additionally, it will give us the opportunity to optimally initiate building, anabolic processes, thanks to which also in cooperation with the first meal it will give us the basis for the regeneration of disintegrating fibers and stimulate new ones to grow and strengthen.
The next stage is the so-called "anabolic window", which is a special period for the athlete.
After training, as the energy supply – muscle glycogen (the human body's reserve sugar) – is depleted, catabolic processes intensify. This is also a period called post-exercise catabolism. It is good to undergo these processes for about 15 minutes after the training session ends. Then, cortisol, which is excessively secreted after physical exhaustion, has a chance to cleanse our muscles of unnecessary toxins accumulated during training. After this period, you can safely use a leucine supplement. Additionally, you can use a protein supplement, remembering the principle of interference of the level of other amino acids on the action of this one specific one. We can say that there is a kind of synergy here, i.e. increased effectiveness of one ingredient provided that it is in cooperation with one or more other ingredients.
What else can enhance the positive properties?
Leucine, like most components circulating in our body, is subjected to various biochemical processes and is also processed in it. We can say that this amino acid is processed into HMB , which is responsible for improving the nitrogen balance of the body.
What is nitrogen balance?
On the basis of proportion, it could be said that it is the ratio of the amount of nitrogen that we have absorbed from food products to the amount of nitrogen that we have excreted from the body. Nitrogen balance changes with age. This means that if we want to develop our muscles, we must have a positive nitrogen balance, i.e. the amount of the element absorbed should be greater than the amount of the element excreted. Just like in life, when our body grows and each part of the body is in a state of development - then the balance also has a positive value. Going further, in middle age this value is zero, i.e. there is nitrogen balance. The older we are, the more the nitrogen balance decreases. Of course, this happens gradually. When more of this element is absorbed in our body, anabolic processes, i.e. muscle building processes, significantly prevail. Reasoning in the same way, we can come to the conclusion that as we age, when the nitrogen balance decreases until it finally reaches a negative value, catabolic changes have superiority over anabolism. It is important to remember that the metabolism of leucine in HMB occurs in the presence of a catalyst, which in this case will be biotin (vitamin H). Therefore, in supplements that contain leucine as a single amino acid, we may see biotin additives.
To summarize the benefits of leucine supplementation:
● Protective, i.e. anti-catabolic, effect.
● Supplementing the amino acid pool with an amino acid that we cannot produce ourselves.
● Muscle building and development action, i.e. the anabolic function.
● Supporting the regeneration of the body and the renewal of muscle fibers.
● Possibility of using leucine in the body's energy processes.
● Positive effect on nitrogen balance due to metabolism into HMB in the presence of biotin.
● Improved absorbability of other amino acids.
● Saving proteins during catabolic processes due to its protective role.
Leucine Xtra is a combination of Leucine, HMB and Biotin!!
- The most important essential exogenous amino acid for humans
- ensures a positive nitrogen balance in the body
- Leucine – A strong anabolic and precursor of HMB, the most powerful anti-catabolic substance protecting skeletal muscle protein
- The addition of HMB directly affects the body's anti-catabolism
- Biotin accelerates the conversion of leucine into HMB
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